Build To A Heavy Triple

AMRAP 15:00
Run 200 Meters / ½Stairs
15 Overhead Squats @42.5/30kg
2 Rope Climbs / 4 x Rope Ground to Standing

Partner WOD
6min amrap
P1: 40m farmers carry
P2: amrap push ups
Straight into
6min amrap
P1: 250/200m Row
P2: amrap burpees
Straight into
6min amrap
P1: 40m bear crawl
P2: amrap pull ups

Tabata of your choice
-8x20sec work/10sec rest

A,
5 rounds for quality of:
Sled Push, pick load @15m
Rest 3 mins
MAX EFFORT!
Rest 2-3 mins between rounds.

B,
"Team Dae Han"
3 rounds for time of:
Barbell Run@20/15kg, 800 m
3 Rope Climbs
12 Thrusters @61/43kg

Teams of 2 work to complete the run together, passing off the barbell as needed. Both complete 3 rope climbs and 12 thrusters individually.

Goal: Just get it done

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
10 Landmine Rotations, pick load

Rest as needed between rounds.

Easy aerobic 45-75min.
Run, Bike, Row, Ski

EMOM 8
15/12 Cal row
15 dumbell squat @2x22,5/15kg

2 mins REST

EMOM 8
50 Double under / 45” max DU
50” For arm plank

2 mins Rest

EMOM 8
15 Dumbell S2OH @2x22,5/15kg
15 inverted row ( supinated grip)

2 mins REST

EMOM 8
10 burpee over row
30” L-hang ( sc : bent leg)

A, Back squat week 2 , cycle 1
1x3@70%
1x3@80%
1x3+AMRAP @90%
Rest 3-4 mins before the amrap! GO ALL OUT!

B,
Bench Press (close grip) 2x15, using same weight per set
Bent Over Barbell Row 2x15, using same weight per set
Shoulder Press 2x15, using same weight per set

C,
Every 1 min for 7 mins do:
4 Kipping Pull-ups
4 kipping Toes-to-bars
Jump rope the remainder of each min (single under)